Low FODMAP Roasted Pumpkin Soup
Silky smooth soup with oven-roasted pumpkin, smoked paprika, and a hint of cayenne heat. Autumn in a bowl.
Instructions
- 1
Preheat oven to 400°F (200°C).
- 2
Clean pumpkin, cut into wedges, and remove seeds.
- 3
Place pumpkin pieces on a baking sheet lined with parchment. Drizzle with olive oil.
- 4
Roast for 30 minutes, turning halfway through, until tender and caramelized.
- 5
Meanwhile, dissolve stock cubes in 4 cups water in a large pot.
- 6
Scoop pumpkin flesh from skin and add to the stock.
- 7
Simmer for 10 minutes to combine flavors.
- 8
Use an immersion blender to puree until completely smooth.
- 9
Stir in smoked paprika and cayenne. Season with salt and pepper.
- 10
Serve garnished with pumpkin seeds and fresh sage.
FODMAP Notes
Japanese pumpkin (kabocha) and sugar pumpkin are low FODMAP. Avoid butternut squash in large quantities. Check stock cubes for onion and garlic - use certified low FODMAP brands.
Tips
- 💡 Roasting caramelizes the pumpkin for deeper flavor
- 💡 Save the seeds - toast them for garnish
- 💡 Add coconut cream for extra richness
- 💡 Great for meal prep and freezing
Recipe Notes
Roasting the pumpkin first brings out its natural sweetness and adds depth. The smoky paprika and gentle heat create a soup that’s both comforting and sophisticated.
Substitutions
- Pumpkin: Butternut squash (watch portions) or sweet potato
- Spices: Curry powder or garam masala
- Cream: Swirl in coconut cream before serving
Storage
- Refrigerator: Keeps 5-6 days
- Freezer: Freeze up to 3 months
- Reheating: Stovetop or microwave
FODMAP Stacking Note
One serving is low FODMAP. Choose Japanese pumpkin (kabocha) or sugar pumpkin over butternut for safer FODMAP levels.
Related Recipes
- Low FODMAP Carrot Ginger Soup
- Low FODMAP Butternut Squash Soup
- Low FODMAP Sweet Potato Soup